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Body Building, Excersise advices, Fitness, Health, Motivation — December 27, 2010 at 12:39 pm

Dwayne “The Rock” Johnson Workout and Nutrition Regime

Dwayne Johnson, also known as “The Rock”, reveals his workout routine and diet regime. For those that are not familiar with the Rock, he is a wrestler and a successful actor starring in films like The Rundown, The Other Guys and soon in the blockbuster Faster and Fast Five (the fifth sequel to Fast and the Furious)

Dwayne Johnson’s recognizable smile
Dwayne Johnson the rock

Day One – Shoulders
1.Seated Military Press Machine: Sets(3), Reps(21), Weight(130,140,150)
2.Dumbbell Lateral Raise: Sets(3), Reps(8), Weight(30)
compound-set with-
3.Dumbbell Front Raise: Sets(3), Reps(8), Weight(30)
4.Rear-Dealt Cable Raise: Sets(5), Reps(12,10,8,6,4), Weight(40-80)
5.Hammer Strength Machine Shrug: Sets(5), Reps(12,10,8,6,4), Weight(90-450)
6.Four Way Neck Machine: Sets(4), Reps(12), Weight(45)
Neck isolation on a flat bench to finish.

Runner up to be Superman
Dwayne Johnson the rock

Day Two – Back
1.Wide-Grip Cable Pull Down: Sets(5), Reps(12,10,8,6,4),Weight(120-240)
2.Close-Grip Cable Pull Down: Sets(5), Reps(12,10,8,6,4), Weight(120-240)
3.One-Arm seated Row Machine: Sets(4), Reps(12), Weight(270)
4.Back Extension: Sets(4), Reps(15,15,12,12), Weight(25-45)

Back in the days, becoming a rising star
Dwayne Johnson the rock

Day Three – Legs
1.Leg Press*: Sets(4), Reps(25,20,18,16/25), Weight(270-450)
2.Machine-Smith Lunge**: Sets(4), Reps(8 reps per leg), Weight(135)
3.Lying Leg Curl***: Sets(4), Reps(12,10,8,6/12), Weight(80-110)
4.Standing Calf Raise: Sets(6), Reps(16), Weight(220)
*Last Set is a drop from 450 to 270
**Non-Counterbalanced Machine
***Last set is a drop set from 110-80 pounds

In his latest movie “Faster”
Dwayne Johnson the rock

Day Four – Arms
1.Alternating dumbbell curl:Sets(5), Reps(12,10,8,6,4), Weight(30-70)
2.Preacher-Machine Curl*:Sets(6), Reps(12,10,8,6,21,21), Weight(50-100,50)
3.Cable Pressdown**:Sets(5), Reps(12,10,8,20), Weight(60-120)
4.Overhead Cable Extension:Sets(4), Reps(12,10,8,20), Weight(50-90)
5.One-Arm Reverse-Grip Pressdown:Sets(2), Reps(15,15), Weight(40)
*Last two sets are 21’s- 7 upper-half partial reps- 7 lower-half partial reps and 7 full range reps
**Straight bar or rope- last set a drop set

Day Four – Chest
1.Incline Dumbbell Press: Sets(5), Reps(12,10,8,6,4), Weight(75-120)
2.Flat Bench Dumbbell Press: Sets(5), Reps(12,10,8,6,4), Weight(75-120)
3.Cable Crossover: Sets(2), Reps(12), Weight(60 per side)
compound-set with
4.Push-Up: Sets(4), Reps(15)

The Rock works his abdominals twice per week, doing Swish-ball crunches for four sets, 25 reps each, holding a weight against his chest


Sample Low Carb Day

Meal One-Meal replacement shake (40 grams protein, 25 grams carbs, 5 grams fat)
Meal Two- 6 ounces of turkey, 5 egg whites, and 2 multigrain pancakes with one tablespoon of natual peanut butter.
Meal Three-Chicken Caeser Salad, 6 ounces New York strip steak, and a half-cup of steamed broccoli.
Meal Four- 2 filet mignon steaks, and a half-cup of steamed broccoli.
Meal Five-Protein shake with peanut butter.
Meal Six-Sashimi feast (tuna, shrimp, eel yellowfish, salmon)

Daily Nutritional Priorities

– Eat at least 270 grams of protein per day (at a body weight of 265)
– Drop daily carbohydrate intake in the late afternoon and early evening.
– Consume at leasr 2-3 gallons of water per day.
– Daily supplementation includes multivitimans, antioxidants, joint formulations, ZMA and glutamine
– Once a week have a cheat day. The Rock’s cheat day is all about doughnuts and pizza- and diet coke, which he jokingly says “balances out” all the fat calories from his favorite cheat foods. “One of my many mottos is, “Don’t cheat yourself, treat yourself,” he adds.


  1. Jordan Estrada

    Dwayne “The Rock” Johnson,
    My name is Jordan Estrada and I along with my mom, Tracy Martinez, have been HUGE fans of you ever since you were in the WWE. You are my idol and I want to be as big as you are. I am a football player at Adams State University in Alamosa, CO. I have been struggling to put on weight. I am currently at 215 and would like to put on size so I can be big and compete in college football. I play a punter which is a position that doesn’t require much size but I want o be big. I would much appreciate it if you can email me a full summer long workout and diet plan so I can put on a lot of size. if you can email me a full year long plan that would be great. thanks for taking time to read this email and I am anxious to hear back from you

    Big Fan
    Jordan Estrada
    208 Edgemont Blvd Alamosa, Co 81101
    [email protected]

  2. leeannlawson

    i like the rock he real cool guy.

  3. leeannlawson

    he is moviesa great guy and i like his

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